posts in
winter
Cold Weather Skin Care For Cyclists
10/25/2018
Hydrate
Keeping up your water intake is just as important in the colder months when fatigue can often sneak up on you. Even when we don’t feel ourselves sweating, our body is losing water. Can you see your breath when you’re outside in the cold? That’s respiratory fluid loss and it’s one of the major ways our bodies dehydrate in the cold. Refilling an insulated bidon with hot fluids of electrolytes like Scratch Labs Apple Cider mix, hot tea, coffee, or bone broth are great ways to keep you warm and hydrated.
Nutrition
To combat dry, flaky skin in the winter, you may want to fill up on water based foods such as watermelon, cucumber, celery, carrot, and tomato. In the winter, think of soups concentrated in these water based foods as a nutritious post ride meal. Also reach for foods or a supplement rich in omegas 3’s and GLAs to replenish lost lipids in your skin — walnuts, salmon, sardines, flax seeds, and evening primrose oil all nourish skin from within. Taking a tip from Nordic countries with long winters, a typical winter diet is rich in fiber, vitamins, minerals, omega's, antioxidants found in a range of winter leafy and root vegetables like carrots, beets, turnips, and artichokes.
Sunscreen
An effort to hyper-hydrate and soothe the skin should never come at the cost of ditching daily sun protection. Sure, you may not see as much of the sun during the next few months, but UVA rays — the aging and cancer-causing rays that penetrate through windows and clouds, and into the deepest layer of skin — are still kicking, all day, every day. According to the Skin Cancer Foundation, engaging in winter sports increases your risk of overexposure to dangerous UV rays. To protect skin year round, find a product you can work into your beauty routine without having to think too hard about it.
Cover Up
I’ve covered this topic last week on protecting your extremities from the cold but a reminder of simply covering your exposed parts with windproof gloves, a balaclava or skullcap, shoe covers and clear cycling glasses will go a long way to help protect your extremities skin from windburn and dryness.
Moisturize
You need to cram as much moisture into your skin as possible. “The most hydrating formulas have ingredients like glycerin, ceramides, and hyaluronic acid, that pull water into your skin,” says Jeannette Graf, MD, an assistant clinical professor of dermatology at Mount Sinai Medical Center in New York City. This isn't just for your face, though — your entire body needs more hydration. Look for oil-free moisturizers for the face, and something greasier, and more glycerine-based for the body.
Moisturizer can be complimented with a recovery serum or balm to assist repairing facial skin after a ride, leaving you with soothed skin the next day.
Lip Balm
Dry lips may be inevitable but don’t toss the need to cover your lips aside. While they will be overexposed, you can combat cracked lips with covering your lips with a thick lip balm with SPF before your ride and consistently applying throughout.
Warm Showers
Please note here that the key term is “warm”. I know we talked about hot bath rituals after a cold ride but in winter “hot” water on your skin should be avoided so you aren’t stripping your body of essential oils needed to keep your body lubricated. Limit your shower to 5-10 mins and immediately apply a moisturizer after drying off.
Embrocation
Some cyclists rely on a secret salve to help adapt to the changing season. Embrocation salves can be used for those cool fall morning rides when leg warmers are too hot to wear but it’s too cold to go bare. Embrocation users swear by its effectiveness in temperatures 50-70 fahrenheit acting like a thin barrier against wind and rain. It is an art to apply and take off so make sure you do your research before applying. If it’s too cold, fleece, warmers, or thermals are your best bet.
For winter moisturizers and products to keep your skin hydrated and from damage, I’ve rounded up a few products. Some of which I love and use everyday and some I only use for winter.
Your Feedback: Staying Warm On A Cold Ride
10/23/2018
Last week I brought you some tips on Keeping Your Extremities Warm and last year I shared with you the Ultimate Winter Cycling Guide to help you navigate your way into cycling in cold climates. Today I'm bringing you some tips from readers suggestions that will help you stay warm and help make smart decisions when cycling on the road in cold weather.
Layer Smart
Rule number one for staying warm on the bike is to layer your core. Not only will it keep you warmer than opting for a single thick jacket, but it will also make adjusting to temperature changes easier. Layer your core by using:
Rule number one for staying warm on the bike is to layer your core. Not only will it keep you warmer than opting for a single thick jacket, but it will also make adjusting to temperature changes easier. Layer your core by using:
· A base layer that wicks away moisture
· A mid layer with thermal properties to retain heat
· An outer layer with windstopper fabric to block cold air and wind
· A mid layer with thermal properties to retain heat
· An outer layer with windstopper fabric to block cold air and wind
When it’s really cold (below 40 degrees) you may also want to consider layering with leg warmers over (or under) your winter tights and arm warmers under your jacket. Pack an extra pair of each (they’re compact and easy to carry) so you can switch out the pair you’re wearing mid-ride if they become damp.
Carry A Spare
While you may have layered perfectly for the current weather, you never know when things are going to take a turn for the worse. To be safe, always take an extra windbreaker vest or jacket to add a layer if conditions get especially messy. It will also be useful during a surprise rain storm or on a descent that turns out to be a little colder than expected.
While you may have layered perfectly for the current weather, you never know when things are going to take a turn for the worse. To be safe, always take an extra windbreaker vest or jacket to add a layer if conditions get especially messy. It will also be useful during a surprise rain storm or on a descent that turns out to be a little colder than expected.
Invest in a good base layer.
The job of a good base layer is to keep you dry as you sweat. This is especially important during the winter, when moisture on the skin can make you cold quick. While cycling gear can be expensive, splurging on a good winter base layer that fits well, has a high collar, and features technology with moisture-wicking properties will keep you happy and warm on the coldest of days. Gore Bike Wear Base Layer Thermo Long Sleeve makes the perfect match for both windy and chilly days.
The job of a good base layer is to keep you dry as you sweat. This is especially important during the winter, when moisture on the skin can make you cold quick. While cycling gear can be expensive, splurging on a good winter base layer that fits well, has a high collar, and features technology with moisture-wicking properties will keep you happy and warm on the coldest of days. Gore Bike Wear Base Layer Thermo Long Sleeve makes the perfect match for both windy and chilly days.
Shoe Covers
Layering is generally a good idea—but on your feet, wearing multiple pairs of socks will give your shoes a tight fit. Instead, use quality wool socks and a shoe cover that’s waterproof and uses windstopper fabric to keep cold air out. If it’s really cold, use two pairs.
Layering is generally a good idea—but on your feet, wearing multiple pairs of socks will give your shoes a tight fit. Instead, use quality wool socks and a shoe cover that’s waterproof and uses windstopper fabric to keep cold air out. If it’s really cold, use two pairs.
Cover Your Head
Thirty percent of the body’s heat is lost through the head. And just like with the core, hands and feet, layering is a good idea. Here are a few tips:
Thirty percent of the body’s heat is lost through the head. And just like with the core, hands and feet, layering is a good idea. Here are a few tips:
· For the outer layer, use an aero helmet if you own one. Aero helmets usually have less vents, retain heat better than traditional helmets, and will keep you dry in the rain.
· If you don’t own an aero helmet, a helmet cover will work just as well.
· For a base layer, use a cycling cap for temperatures 45 degrees and up. In colder temperatures, use a balaclava or skull cap specific to cycling that’s slim enough to fit under your helmet and covers the ears.
· If you don’t own an aero helmet, a helmet cover will work just as well.
· For a base layer, use a cycling cap for temperatures 45 degrees and up. In colder temperatures, use a balaclava or skull cap specific to cycling that’s slim enough to fit under your helmet and covers the ears.
Warm Liquids
Just like cycling in the hight of summer, you must also stay ultra hydrated during winter. Cold and even room temperature fluids aren’t a good idea when it’s really cold. You may dehydrate just as fast so instead, stay warm by filling an insulated water bottle with warm tea—an early and late season trick commonly used by the pros. Another option is the apples and cinnamon hydration mixture from Skratch Labs, which is really tasty and warm.
Just like cycling in the hight of summer, you must also stay ultra hydrated during winter. Cold and even room temperature fluids aren’t a good idea when it’s really cold. You may dehydrate just as fast so instead, stay warm by filling an insulated water bottle with warm tea—an early and late season trick commonly used by the pros. Another option is the apples and cinnamon hydration mixture from Skratch Labs, which is really tasty and warm.
Mid-Ride Break
If you’re heading out for a ride of two to three hours or longer, plan to take a break mid-ride. A coffee shop or restaurant is an ideal place to warm up and take a break. You can also use this opportunity to change any damp clothing and get something warm to drink.
If you’re heading out for a ride of two to three hours or longer, plan to take a break mid-ride. A coffee shop or restaurant is an ideal place to warm up and take a break. You can also use this opportunity to change any damp clothing and get something warm to drink.
Tip: When you refill your bottles, ask the waitress or barista for hot water. This will help you stay warm during the second half of your ride.
Cover Your Eyes
Sunglasses aren’t only for bright, sunny days. In the winter, snow, wind, and rain can make it hard to see without eye protection. For those cloudier days, most of the top sunglasses options for cycling (like this one from Smith Optics) will also come with a clear lens you can switch to when the sun isn’t out.
Snack
It’s always important to eat before a ride, but it’s especially important during the winter. Not only will you need the fuel for exercise, but the food you eat will also go a long way toward keeping you warm in the coldest temperatures. Make sure to eat a hearty meal (such as oatmeal) before you ride, and carry additional food with you on the bike to stay topped off.
It’s always important to eat before a ride, but it’s especially important during the winter. Not only will you need the fuel for exercise, but the food you eat will also go a long way toward keeping you warm in the coldest temperatures. Make sure to eat a hearty meal (such as oatmeal) before you ride, and carry additional food with you on the bike to stay topped off.
Intensify Your Ride
Mixing intervals into your winter workouts will serve two purposes: You’ll shorten the amount of time you need to spend outdoors, and the increase in intensity will keep your core temperature elevated. Keep in mind that hard efforts may cause you to sweat more, so wear a good base layer to keep from making the situation worse. I generally only cycle 20 miles a ride in winter and add more hills and speed to keep me warm and fit throughout the season.
Hot Bath
One of the surprising feedback points was to take a hot bath after the ride. When you're out on a cold ride, your body is working harder to keep you warm and moving, making fatigue in your muscles a reality so a good way to bounce back and recover is a hot dip in the bath or hot tub.
I like to think of cold weather cycling like ski season. As long as you have the right gear, know the skills you need to cycle in colder temps, you can enjoy the ride and have an apres-bike experience all winter long.
Image: Machines For Freedom
Mixing intervals into your winter workouts will serve two purposes: You’ll shorten the amount of time you need to spend outdoors, and the increase in intensity will keep your core temperature elevated. Keep in mind that hard efforts may cause you to sweat more, so wear a good base layer to keep from making the situation worse. I generally only cycle 20 miles a ride in winter and add more hills and speed to keep me warm and fit throughout the season.
Hot Bath
One of the surprising feedback points was to take a hot bath after the ride. When you're out on a cold ride, your body is working harder to keep you warm and moving, making fatigue in your muscles a reality so a good way to bounce back and recover is a hot dip in the bath or hot tub.
I like to think of cold weather cycling like ski season. As long as you have the right gear, know the skills you need to cycle in colder temps, you can enjoy the ride and have an apres-bike experience all winter long.
Image: Machines For Freedom
KEEP YOUR EXTREMITIES WARM ON A COLD RIDE
10/18/2018
Temperatures are quickly dropping and the cold chill is starting to settle in. While we don't want to stop riding we also don't want to be uncomfortable. There are ways for us to overcome the chill with just a little extra preparation. When riding outdoors in fall or winter, the blood in your body naturally goes to your core to stay warm instead of your extremities — which unfortunately can make it more difficult to keep your hands and feet from getting cold.
Having frozen fingers and toes can be really unsettling on a ride and make holding onto handlebars, steering, braking, and shifting really difficult, especially when descending. To help keep your exteremeties warm and cozy, use these tips for extra layering and improving blood flow when your heading out in the cold.
Warm Up
Certain materials like neoprene only work if your hands are warm first. For this reason, it’s a good idea to keep your hands warm and put your gloves on indoors before heading out. Try warming them next to a heater for a few seconds or holding a hot cup of coffee to get them nice and toasty. You’ll be surprised how much it’ll help once you’re outdoors.
Cover
The harder your body has to work to keep your core warm, the colder your hands will be. Since a lot of heat from your body is lost through your head, wearing a skull cap and helmet cover can help keep blood flowing to the extremities.
Layer the core with a base layer and purchase a good thermal, windproof jacket to keep your arms and chest warm. On particularly cold days, a third layer may be needed.
Cuff
A jacket and gloves won’t do a lot of good if they aren’t keeping the cold out. When choosing these clothing items, make sure the cuffs are long enough so your jacket sleeves fit over the gloves to keep the cold air from getting in. Gloves with velcro closures may also be helpful to create a more secure seal.
Layer
While it is still possible to layer the hands just as you would the core, doing so may restrict your finger dexterity and decrease circulation if the fit is tight. In general, two layers is probably as many as you’ll be able to use. Your outer glove should be the bulkier of the two and feature a windproof and waterproof shell.
If you plan to layer under your thicker, thermal glove, make sure they are large enough to fit a second pair without being too tight, which can decrease your circulation. Your second layer, similar to a base layer, should be thinner and more breathable. When it’s really cold, consider a lobster-style glove that groups the fingers together. This decreases individual finger dexterity but can improve warmth.
Wiggle
Even with the occasional pull of the brake levers or gear shift, your hands don’t move a whole lot when you ride. This stationary position makes it easy for your fingers to turn into icicles as they take the brunt of the wind chill on the bar tops or hoods.
To combat some of this, change hand positions frequently. When possible open and close your hands or wiggle your fingers to increase your circulation through movement. You’ll find every little bit helps when it’s really cold.
Ride
A long, slow ride that forces you to spend a few hours braving extreme temps makes it much more difficult to stay warm. On those brutally cold days, it’s a better idea to keep your rides shorter and at a higher intensity, which makes it significantly easier to keep the temperature in your extremities from dropping.
Though, unlike the hands, your feet are constantly moving, it’s still a challenge to keep them warm on the bike. The good news is you have more layering options to trap heat and keep the cold air out. Here are some layering options you should consider:
Socks
It might seem like a good idea to layer your socks the same way you would gloves. But wearing more than one pair of socks will make the fit of your shoes too tight, decreasing your circulation. Because of this, you should stick with a single pair of socks. Choose a pair specific to winter cycling that doesn’t significantly increase bulk but is made of a material like merino wool that keeps you warm while still maintaining some level of breathability.
Overshoes
Instead of using multiple pairs of socks, it’s a better idea to use a second layer on top of your cycling shoe. Like gloves for your feet, thermal overshoes usually feature fleece lining to improve warmth and a windproof/waterproof outer shell to protect you from the elements.
Keep in mind that there are a lot of different options to choose from depending on the conditions. For instance, toe covers may be suitable for brisk fall cycling, while a full coverage thermal ankle booty that can be cuffed under a pair of tights is a more realistic option during the winter.
Shoes
If you live in an area of the country that stays cold for long periods of time, you might want to invest in a winter-specific cycling shoe. These shoes are designed to withstand the harshest winter conditions and provide additional insulation against the wind, rain and snow. They also often provide ankle coverage while still providing more freedom of movement than you might have using multiple layers. Most of these options won’t require the use of an overshoe to keep your feet nice and toasty, though you’ll still have this option.
Insoles
Whether it’s through holes for the cleat screws or vents in the bottom of your shoe, the sole is one way cold air can find its way to your feet. If the options above haven’t quite worked, a winter-specific insole could be your last line of defense. These winter insoles feature a felt outer layer to keep you warm and dry and an internal layer of air cells to trap your body heat.
Tips
Like the hands, keeping your core warm helps keep your feet warm. Eating and drinking on the bike can also help you maintain your core body temperature and make it a little easier for your blood to circulate to your extremities.
If nothing else seems to work, there are a few other less conventional options you can try. These include feet warmers that can be slipped inside the shoe or wrapping the outside of your socks in plastic wrap or tin foil to trap heat and keep cold air out. Do be cautious with these options, though, as they do have the potential to cause your feet to sweat. If you end up with wet socks it’ll make it even harder to keep from getting cold feet.
Shop Cold Weather Gear
Ultimate Winter Cycling Guide
11/30/2017
Depending on where you live, ‘winter’ can mean different things to different people – in New York, it means inches of snow and temperatures that plummet to below freezing for three months of the year. But even if you’re a casual winter cyclist and ride when you can (or feel like it) the more you ride the more you enjoy it. Being in condition for the new season means more enjoyable mileage the further down the road you get. And you don’t need to be a racer to have winter training plans or riding goals. Winter riding is all about base miles so that you can keep trim and ready for the harder training come Spring. So for now, don't worry about heart rates, power meters or targets, just get out and ride.
The other major part of winter riding is preparation: during the summer, throwing on a jersey and bib shorts and rolling out just after work seems as easy as filling a bidon. But when the nights are long and the mornings are frosty, motivating yourself to crawl out of bed and pull on several layers takes more strength. So make a commitment to the ride, check and embrace the weather, your kit and bike to be 100% correct the night before. And also, know the difference between a problem, and an excuse. Just think, are there really any barriers between you and the great outdoors? It is possible to ride in the snow and the dark if you have the right kit, equipment and preparation.
So to get you prepared, here are a few things to keep in mind when you're craving a ride in the winter wonderland.
Prep Your Ride
Check The Weather - I'm a weather channel enthusiast. I always keep an eye out for good weather days to plan kit and gear ahead of a ride. Check temperature, sunset, and wind. You want to be able to get a warmer ride in before it gets dark and keep in mind that winter winds make the temperature feel colder so you can better equip yourself and bike with this knowledge. If you have to ride a road bike, plan to ride routes that have been plowed, and give the roads some time to dry out in between snowfalls and rain. Fitness bikes, hybrids, and mountain bikes can all accept knobby studded tires and in many cases are already set to go for a winter ride no matter the weather.
Tires - Riding through snow can get a bit tricky. The traditional tire dimensions of most road bikes, which tend to be quite skinny, do not cut it when the road is slick. Ride the widest tire that your bike can handle. Cyclocross bikes are a good alternative for slushy roads, as they are typically shod with wider tires. Although the difference might look insignificant, a wider tire substantially improves traction and control. The knobbier cyclocross tires help grip in snow, but for the deepest snow and ice, some riders swear by studded tires, which incorporate small metal studs in the tread.
Lights - Look for the brightest bike lights you can find, preferably those that cast a wide viewing angle. Rechargeable lighting systems work the best but are pricey. The less-expensive clip-on variety work well, too. Just keep the batteries fresh so they are at their brightest, and get the lights with the widest viewing angles and beams you can find.
Be Visible - Visibility is important for safety. It sounds like a basic idea but, on a snowy January afternoon, you might not realize how much you can fade into the whitewashed landscape. In general, I find that cars are much more respectful of keeping their distance in the winter months, but do all you can to help them see you even if it's not dark yet. Wearing reflective gear can help you stay noticeable on the road.
Fenders - Tires are guaranteed to throw slush, snow or rain up at you. Even if you're covered in Gore-Tex garments, the cold liquid will get heavy and start to pull heat away from your body. Fenders don't have to be extravagant, just basic enough to keep spray from hitting you. Front fenders should reach a couple of inches in front of and behind your fork. Rear fenders should either be full length or, if a clip-on variety is used, have the ability to angle up to compensate for less length. If you're riding in milder temperatures with rain, an Ass Saver can go a long way.
Panniers - If your bike commute is farther than a couple of miles, you're probably going to need to carry work clothes. There are 3 options for this: backpacks, messenger bags or panniers. For winter riding, I like to use a waterproof backpack. It offers a slim profile and a stable 2-strap configuration. A messenger bag has a single strap and, if not loaded carefully, can shift around and throw off your balance. This can be a nightmare when the ground is wet or snowy. Panniers are good but they do make your bike a little wider. This can be a concern when riding in winter because it's best to stay farther out from the curb then you would in the summer—which means that you are closer to cars than normal.
Winter Kit
Winter Kit
Wool Is Your Friend - Good judgment goes a long way. Always remember that when you add wind chill, the “feels like” temperature can be much colder when riding than standing on your front porch. Staying dry is also crucial, so invest in a good quality wool socks and merino wool baselayers. The goal of a base layer is to keep you dry. Merino wool or any synthetic wicking fiber (such as polyester or nylon/spandex) works well. Cotton soaks up sweat and holds it next to your skin, making you feel cold, so avoid that.
Shell - For cold, dry conditions: I have found that a soft-shell jacket like Machine For Freedom's Day Break Wind Jacket makes the best outer layer. A soft shell keeps you warm and dry while allowing a little wind to penetrate—this helps to counter the heat your body produces. In milder conditions, you can get away with just a vest as an outer layer.
For cool, wet conditions: Riders in snowy and rainy areas such as the Pacific Northwest and Northeast require a good waterproof or water-resistant shell. Look for ample breathability and a longer cut in the back and arms so it won't ride up on you while cycling. Generous vents in the front and along the chest work best, but underarm zips work well, too. Most cycling rain shells come with 2-way zippers, which is a godsend on a bike. They allow you to zip open the jacket from the bottom while covering your arms and upper torso. This is a tremendous way to shed heat.
Tights - A good pair of winter tights are essential if you are planning on cycling in cold weather. I love my MFF MVP bib tights in cooler temperatures from 45F+ but when it gets freezing, I have to pull out my thermal tights to keep my legs from cramping up in the cold. It's essential you keep your muscles warm as you don't want to injure yourself or fatigue too quickly.
Head Coverage - Your head (along with your hands and feet) is prone to getting chilled and losing large amounts of body heat. It is also near impossible to warm up again just with physical activity. A wool cap (or helmet liner) worn under your helmet is sufficient for most days, with a balaclava or a wool buff carried just in case. Just make sure the cap you wear is thin enough to fit under your helmet. In rainy conditions, a cap with a visor helps to keep your forehead warm and water off your glasses.
Gloves - For milder areas where rain is a factor, wear waterproof gloves. Best are cycling gloves with grippy palms and fingers, since handlebars can get slippery when wet. Many companies make gloves suitable for cold-weather riding—don't get too hung up on the intended activity of the product. For instance, snowboarding gloves will keep you warm even if you are not snowboarding, but you must make sure you can still safely operate the shift and brake levers while keeping your extremities warm.
Shoes - The key to warm feet is to get some extra insulation into your footwear. Clipless bike shoes tend to fit small so all of your power can be transferred to the pedal stroke, but that limits the thickness of socks you can wear. A good rule of thumb is to go a half size bigger with your shoes. I wear a slightly oversized pair of shoes that I can use with a warm wool sock. I then slide on a pair of thermal waterproof/windproof booties over those. If you don't use clipless shoes and pedals, you can wear lightweight, waterproof hiking boots that accommodate thick socks.
Again, avoid cotton. Cotton socks just can't keep you warm when it gets wet, and you will get wet when riding in cold months (think road slush, rain, freezing rain or just the sweat produced from riding).
Eyewear - Also be aware of any uv light reflecting off snow, road salts, and sand that may impact your skin or eyes. Getting mud and grit in your eyes can be both painful and dangerous on a bike, and the chances of that happening are greatly increased in winter mud and rain. One way round the problem is to invest in some UV protective clear riding specs.
Ride Safely
Be Predictable - As with your spring-through-fall rides, you should always ride predictably. Limit any sudden or erratic movements and use hand signals when turning or changing lanes. Remember to be as visible as possible.
Black Ice - In harsher conditions, watch out for areas with melted snow. Snow often melts in the sunlight but refreezes in lower temps or as the sun sets. These are likely places to find black ice, which, as with auto driving, is probably the single most dangerous aspect of riding a bike in below-freezing conditions. If you start sliding, just relax and go with it, you'll be wearing enough padding if you fall.
Road Conditions - In milder areas, you have less to worry about in the way of ice or road debris. But the same riding techniques apply: ride loosely and proactively, watching out for anything dangerous to your wheels and body. Ride as close to the curb as is safe, which due to road debris is not necessarily as close as is possible. Always pay attention and know what is around you at all times.
Bike Maintenance
Clean Your Bike - Make sure to bring the bike indoors after a wet ride to let the water drain out. Trapped water can corrode frames, or freeze and burst the stays if not properly drained. This can even happen in unheated garages over the winter.
Winter is tough on a bikes exposed drivetrain. There is just too much sand, salt and debris on the road to keep your chain and derailleur free and working. Gears tend to get mucked up after only a week or so in my area. They can also accumulate slush as you ride, and when the temps drop to well below freezing that slush can start to freeze up when you are stopped at a light. Once that happens there is little to do but find a warm spot to let them defrost. Even in areas where the temperatures don't get below freezing, the winter months tend to bring on rain. Rain washes dirt and grime onto the road where your wheels will throw it into your bike's drivetrain.
Cleaning your bike is important, but if you are riding frequently and can’t get to it between rides, it isn’t absolutely necessary to clean it right away. However, keeping the bike clean will help prolong the life of the bike and the components, as well as make you more motivated to get back out for a ride. It is a good idea to clean the bike before use on an indoor trainer as well. Dirt and debris can easily be lodged inside the trainer and cause some unforeseen issues.
Other Tips
Hydrate and Eat - Remember to stay hydrated. This is just as important when it’s below freezing, and fatigue can often times sneak up on you. This includes bringing snacks along for the ride and staying ahead of fatigue. Food is key to your winter cycling comfort. Without sufficient food intake, your body doesn't have the right kind of fuel to produce heat or energy. In warmer climates, lack of food causes you to tire easily and lose power, but in cold conditions it can make staying warm next to impossible. Eat a meal or have an energy snack before you head out.
Skin Care - I wrote a whole post about Winter Cycling Skin Care you can read up on. Leaving any skin exposed can spell trouble, especially in frigid conditions. Frostbite is real, and it can set in pretty quickly. Be sure to moisturize, wear SPF, and cover up if it's freezing out.
Warm Up - A warm core is the best way to get out when you first start out on a ride. Before I get on my bike I do shoulder reaches, jumping jacks, and knee kicks and quad stretches to get my temperature and muscles warmed up. This helps me to fight that little voice saying "stay in, it's warm" and get going on my ride.
Regardless of the weather, you benefit greatly by riding a bike more. The exercise alone is an almost unimaginable reward. Instead of sedentary transport by car, the very act of going from place to place by bike gets your heart pumping, blood flowing and the calories burning, leaving you with a winter glow rather than a fade. At first, it might seem to be a daunting activity—bundling yourself up to ride through winter snow, ice, rain or even just cooler temperatures. But give it a chance... and you'll be ready to #OPTOUTSIDE all winter.
What You Need To Know To Cycle In Winter
12/03/2015
feeling SAD, ride a bike!
1/31/2012
feeling blue this winter? ride a bike!
seasonal affective disorder (SAD) used to be my worst enemy, i really struggled getting out of bed, feeling unmotivated and lethargic to seize the day, until commuting by bike became the answer to my SADness. exercise in general is widely recognized as a treatment for SAD as it releases endorphins and gives us a sense of well being, but the motions of pedaling on a bicycle releases serotonin, another good feeling inducer. with the sunshine occasionally visiting and following us on our rides, we also increase our vitamin D and well being quota during these dark days. why go for the really expensive solutions when the joy can be felt on your bike?!
for overall health and happiness, take one ride twice daily (via @bikelanediary)
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